Asana For Beginners

 

No.	Asana / Yoga Technique
1	Hasta Sanchalan Types 1, 2, 3 (movement of arms)
2	Pada Sanchalan Types 1, 2, 3 (movement of legs)
3	Janu Sanchalan Types 1, 2 (movement of knees)
4	Skandha Sanchalan Types 1, 2 (movement of shoulders)
5	Datta Mudra (movement of neck)
6	Brahma Mudra (movement of neck)
7	Kantha Sanchalan (movement of neck)
8	Shavasana (corpse pose)
9	Swastikasana (auspicious pose)
10	Sukha Pranayam (deep breathing)
11	Tadagasana (pond pose)
12	Vajrasana (thunderbolt pose)
13	Janu Hastasana (hand to knee pose)
14	Hasta Shirasana (hands to chin pose)
15	Sahajahasta Bhujangasana Ek Pad (cobra with sole of foot touching thigh)
16	Sahajahasta Bhujangasana Ek Pad (cobra with knee outside chest)
17	Sahajahasta Bhujangasana (easy hand cobra pose)
18	Adhvasana (downward facing pose)
19	Makarasana (crocodile pose)
20	Sulabha Pawanmuktasana Ek Pad (easy gas release pose 1 leg)
21	Sulabha Pawanmuktasana Dwi Pad (easy gas release pose 2 legs)
22	Tadagi Pranayam (easy abdominal breathing)
23	Ardhachakrasana 1, Ardhachakrasana 2 (half wheel)
24	Anantasana 1, Anantasana 2 (lord vishnu pose)
25	Parvatasana (mountain pose)
26	Vrikshasana (tree pose)
27	Preparatory Movements 1 - 12
28	Uttanpadasan(both legs)
29	Uttanpadasan(one leg)
30	Shalabhasan(half)